A quinoa lentil salad bursting with flavor and texture thanks to red pepper, carrots, scallions and feta. Tossed in a maple balsamic dressing and awesome served with pita chips! Perfect for gatherings, gluten-free and vegetarian.
*photos updated 2018; same awesome recipe!*
Hey all! I hope everyone had a lovely 4th of July weekend. I know we did! Two of my sisters, one of their boyfriends, and my little bro all came to visit. We did a kayaking float trip down the river, got some ice cream from our favorite creamery (we lovvveeee ice cream) checked out some fireworks, went to the local market downtown, made a slip-n-slide in the rain (husband’s idea), and grilled out. So much fun!
I also made THIS for them
Maple Balsamic Quinoa Lentil Salad
Mmmhhmm. A simple quinoa lentil salad, made with the little french green lentils. I’ve made this recipe several times for barbecues and dinner gatherings, and it has never disappointed! Some people that are not entirely sure what to make of the ingredients (those that haven’t fully embraced cooking with quinoa, or lentils for that matter) will ask with a tone of skepticism, “So Ashley, what is this?”…
But then I watch them take their first bite and they get that “pleasantly surprised” look on their faces. Even for my husband, who is (maybe?) starting to get used all of my healthy eating habits, cannot deny he enjoys this salad. My family here visiting liked it too.
what you need
- french green lentils
- white quinoa
- red quinoa
- thyme
- kosher salt
- carrot
- red bell pepper
- scallions
- feta cheese
- balsamic vinegar
- maple syrup
- extra virgin olive oil
- lemon
- fresh garlic
- salt
This quinoa lentil salad is really quite simple and comes together so easily… cook your quinoa and lentils together. As that is going, prep your vegetables, feta, and make your dressing. Let your quinoa and lentils cool, toss everything together in a bowl, chill in the fridge and you’re done!
This salad is even great to make the night before, because the flavors of the dressing get a chance to seep into all the pockets of quinoa and veggies. Super tasty!
P.S. This quinoa lentil salad serves 6 as a decent sized side, with only 13 grams of fat, 24 grams of carbs, and 12 grams of plant-based PROTEIN (thanks to the lentils and quinoa).
Maple Balsamic Quinoa Lentil Salad
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Prep Time: 15 mins - Cook Time: 20 mins
- Total Time: 35 mins
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Yield: 6 -
Category: Salad
Print Recipe
Pin RecipeDescription
There is a delicious combination of flavors and textures happening in this Maple Balsamic Quinoa Lentil Salad. Gluten-free and vegetarian (option to omit feta for dairy-free and/or vegan).
Ingredients
For the salad:
- 2/3 cup french green lentils, rinsed
- 1/3 cup quinoa, rinsed
- 1/3 cup red quinoa, rinsed
- 1 tsp thyme
- 1 tsp kosher salt
- 1 large carrot, peeled and grated (or 1 cup bagged shredded carrots)
- 1 large red bell pepper, diced
- 1 bunch of scallions, green and white parts chopped
- 6 oz feta cheese, crumbled
For the dressing:
- Juice of 1 lemon
- 3 tsp minced garlic
- 1 TBS pure maple syrup
- 3 TBS extra virgin olive oil
- 1/4 cup balsamic vinegar
- 1/2 tsp mineral salt (I usedthis)
Instructions
- Put rinsed lentils, quinoa, thyme, and salt in large pot with 1 1/3 cups of water and bring to a boil.
Reduce heat to low and simmer for about 15-20 minutes (until water has gone).
Drain any excess water and let cool. - In a large bowl combine grated carrot, diced red pepper, and chopped scallions. Set aside.
- Combine juice of one lemon, garlic, maple syrup, EVOO, balsamic vinegar, and mineral salt in mini blender or bullet until well combined.
- Add your cooled quinoa and lentils to your bowl of vegetables, add your dressing and toss to coat.
Fold in your crumbled feta. - Let chill in fridge for 30 minutes until ready to serve.
Notes
Using either all red or all white quinoa is fine. The red quinoa tends to hold it’s shape better for cold salads like this one, but I like the mix of white in there as well.
1 cup or pre-packaged shredded carrots works just fine, but I prefer the freshly grated whole carrots as they aren’t as dry.
This salad is great to make ahead, as the flavors of the dressing will settle in overnight in the fridge.
Nutrition
- Serving Size: 1/6
- Calories: 270
- Sugar: 7
- Fat: 13
- Carbohydrates: 24
- Fiber: 4
- Protein: 12
Keywords: lentil salad, vegetarian salads, gluten-free salads for BBQs
Here’s to a full work week…*womp womp*
How did you celebrate your 4th of July?! What is your favorite part of the holiday?
Did you grill out or make anything super tasty?
Annmarie says
Yay for lentils! This looks really good- love the combo of all those ingredients! 🙂
Ashley says
Thanks, Annmarie! Lentils are so great! They don’t get enough credit sometimes! 😉
Sam @ PancakeWarriors says
Ok first of all the balsamic maple dressing – omg I’m drooling. But then you put it on lentils and quinoa (my two loves) oh I can’t wait to try this combo!! I bet it’s great cold or warm! Thanks for sharing!
Ashley says
Yay, Sam! Let me know how you like it! 🙂
Rachel @ athletic avocado says
balsamic and maple sound like a great combo! Thanks for sharing 🙂
Ashley says
It is definitely tasty. This dressing would be great on a tossed bed of greens as well! 🙂
GiGi Eats says
MAPLE & BALSAMIC? That’s a pairing I would never even THINK about putting together!
★★★★★
Ashley says
It is seriously so good. I’ve been enjoying the leftovers for lunch, on top of salad greens with grilled chicken for the past couple days 😉
Beverley @ sweaty&fit says
woww this looks delicious! I love having lentils as part of salads, they’re so filling and healthy but soo GOOD
Ashley says
Thanks, Beverley! Lentils are a great addition to salads, good dose of plant protein! 🙂
Shelby @ Go Eat and Repeat says
I had never thought of putting a sweet spin on quinoa before! Plus, talk about a power meal!
Ashley says
It’s sweet, but not overpowering! The maple and balsamic balance each other out quite nicely! 🙂
Nicole @ Fitful Focus says
This looks delicious! I would definitely top it with some salmon and bring it to work for lunch. Pinning!
Ashley says
Salmon would be sooo good! Thanks for the pin, Nicole! 🙂
Kennedy Cole|KCole's Creative Corner says
This looks great! All of those salty and hearty and sweet and savory flavors working together to create one BEAUTIFUL dish! 😀
★★★★★
Ashley says
Thanks, Kennedy! 🙂
Tara | Treble in the Kitchen says
Call me crazy, but the maple in this recipe makes me think this would be good to bring to a Thanksgiving gathering 🙂
Ashley says
Oh yes, lovely idea Tara! 🙂 I’ll have to keep that in mind come November!
Emily @ Zen & Spice says
I’ve never tried red quinoa before! Love the flavor combinations in this dish!
Ashley says
Oh red quinoa is so great! I love prepping a bunch to toss onto salads throughout the week. I think it makes for a better “cold” dish, using red vs. white. Either work though, really. There is black quinoa too! That I have not tried…
Connie says
I made this for dinner tonight, and we really liked it! I used the combination of red and white quinoa, but I normally don’t have the red. I did get nervous about the lentils and quinoa cooking in only 1 1/3 cups of water and ended up using about 2 cups. I don’t think it hurt anything. Looking forward to leftovers for lunch tomorrow! Thank you!
★★★★★